MOBILITY
Thoracic
Hips
Front rack
Ankles
Wrists
GYMNASTIC CONDITIONING
A) 20min AMRAP
3 Dips
4 Toes to bar
7 Box jumps 24/20″
B) 20min AMRAP
5 Dips
7 Toes to bar
12 Box jumps 24/20″
C) 20min AMRAP
8 Dips
11 Toes to bar
18 Box jumps 24/20″
ROWING DESSERT
5x500m rest as needed
OPTIONAL EXTRAS
Programmed work or
Overhead lunge 4×10m

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim